Not all antidepressants come in a pill. A new study suggests that food can dramatically enhance your mood.
Researchers at Deakin University in Australia tested the
theory on a group of participants with unhealthy diets who experienced moderate
to severe depression. Half were asked to switch to a modified Mediterranean
diet and nutritional counseling, while the other half continued their usual
After 12 weeks, the Mediterranean-style diet group had
significantly fewer symptoms, and 32% were in full remission. The other half,
who received only social support, showed far less progress.
While these results are dramatic, you don’t have to be
clinically depressed to reap the benefits of eating more produce. Another study at the University of Otago in
New Zealand found that extra servings of vegetables and fruits boosted the
psychological well-being of healthy young adults in just 2 weeks.
See how changing your diet could cheer you up. Run through this
list and go visit your local grocer or farmers market.
Fighting Depression with What You Eat
on whole foods. Fill up on natural foods that are full of nutrients and fiber
that your body needs. Aim for
at least 5 servings of vegetables and fruits each day, along with plenty of
lean protein and healthy fats.
processed fare. The other side
of the equation is to cut back on junk food loaded with empty calories and
sugar. That includes beverages as well as solid food.
Ø Toss a
salad. Leafy green vegetables contain folate, which may relieve depression, as
well as reducing your risk for certain cancers. Add a handful of beans or shrimp to your salad
to make it a balanced meal.
it. Probiotic and prebiotic
nutrients are gaining a lot of attention as scientists learn more about how
intestinal bacteria affect the brain. Sample fermented dishes like miso soup
and kimchi dumplings.
fish. Omega-3 fatty acids can
also lift your spirits. You can find them in fatty fish like tuna and salmon,
as well as soybeans, spinach, and walnuts.
chocolate. What could be
easier than eating chocolate? Dark chocolate contains serotonin and
antioxidants that help reduce stress. Be sure to watch portion sizes and check
labels for actual cocoa content.
Fighting Depression with How You Eat
Cauliflower and carrots are even more nutritious when you prepare them quickly
in minimal water. Try steaming or microwaving.
variety. Different produce contains
different vitamins. If you eat a variety of colors, you’re likely to wind up
with a good balance.
It’s easier to control what
you’re consuming if you’re doing the cooking yourself because restaurants tend
to add more fat, salt, and sugar. Brush up on your kitchen skills and bring
your lunch to work.
yourself. Forget about
forbidden foods and allow yourself an occasional indulgence. It will make it
easier to stick to your diet in the long run.
a journal. Strong feelings
like depression or happiness can affect your food choices. If you struggle with emotional eating, write down what you eat and what’s
going on at the time. You’ll be able to spot your triggers and figure out
friends with food. Strict
diets can make you feel deprived or guilty. Remember that food nourishes your
body and mind, and eating can be a lot of fun.
If you think you have signs of depression, it’s important to
talk with your doctor who may recommend talk therapy and medication in addition
to any dietary changes. If you just want a little more energy and happiness,
extra broccoli and blackberries may be all you need.
I'm not a doctor but I have experience with depression and have done my research. These are merely suggestions but I can attest that they work. I also feel there are other facets that contribute to an amazing life. I have found over the years many ways to live a life I don't want to numb from.
If you suffer from depression or anything else that prevents you from living an amazing life then go to My Calendar and book a call today. It's a free consultation and you will walk away with at the minimum so new insight so book today!
If you've been following me on Facebook or reading my blogs then you already know I'm passionate about helping people. If you don't know who I am let me introduce myself. My name is Doreen Cunha AKA Recovery Enthusiast. I help women in recovery from addiction and other self-harm behaviors create a life they don't want to numb from.
If you'd like to learn more go to www.recoveryenthusiast.com
As always, stay blessed and live your life Enthusiastically!!